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Lettuce: benefit and harm

441cdc3faa868b2e15a4681-2 Salad lettuce is often used to decorate dishes - it looks cool and hot snacks, it saturates any, even the most unsightly dish( for example, liver pate).But scientists and doctors say that lettuce must be included in your diet, because it has a lot of positive qualities.

There is a lettuce from a wild plant, which is very poisonous - it can be found in South America and the countries of Asia.But the cultural appearance of the salad is absolutely safe for man and even useful, if you exclude contraindications to eating.

The food is a leafy or leafed kind of lettuce, but the first option is preferable - the leaves of the cabbage salad are more elastic, have a pleasant taste and last longer retain their fresh appearance.

Lettuce - composition and nutritional value of the product

Nutritional information 100 g:

  • Caloric value: 15 kcal
  • Protein: 1.36 g
  • Fat: 0,15 gr
  • Carbohydrate: 1.49 g

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  • Dietary fiber: 1.3 g
  • Ash: 0,62 g
  • Water: 95,07 g
  • Mono and disaccharides: 0.78 g
  • Saturated fatty acids:0.02 g


  • Beta-carotene: 4,443 mg
  • Vitamin A( RE): 370 μg
  • Vitamin B1( thiamine): 0.07 gMg
  • Vitamin B2( riboflavin): 0.08 mg
  • Vitamin B3( pantothenic): 0.134 mg
  • Vitamin B6( pyridoxine): 0.09 mg
  • Vitamin B9( folic): 38 μg
  • Vitamin C:18 mg
  • Vitamin E( TE): 0.29 mg
  • Vitamin K( phylloquinone): 173.6 μg
  • Vitamin PP( Niacin equivalent): 0.375 mg
  • Choline: 13.4 mg

Macro elements:

  • Calcium: 36 mg
  • Magnesium: 13 mg
  • Sodium: 28 mg
  • Potassium: 194 mg
  • Phosphorus: 29 mg


  • Iron: 0.86 mg
  • Zinc: 0.18 mg
  • Copper: 29 μg
  • Manganese: 0.25 mg
  • Selenium: 0.6 μg

The product in question is a storehouse of vitamins and minerals.In the leaves of the lettuce, almost the entire line of vitamin B, the vitamins PP, C, A and K were found. In them, there is also folic acid, an indispensable substance for pregnant women, which ensures the normal development of the fetus.

The high content of potassium, zinc, iron, copper and potassium makes lettuce a very important component of each person's diet.

Due to its low calorie content, lettuce is considered a dietary product - people who want to get rid of excess weight, but do not want to starve, can make regular "snacks" with salad lettuce.

Lettuce: use of leaf and cabbage

The scientists made an unambiguous conclusion - both the head and leaf view of the product in question have practically the same useful properties.But the leaf too quickly loses it - such a lettuce can not keep freshness for long, its leaves dry and all useful properties evaporate.


Specific Benefits of Human Lettuce :

  • improves the digestive system - normalizes the hydrobalance, assists in digesting "heavy" foods, improves appetite;
  • helps to reduce weight - eating lettuce daily instead of sweet fruits as a "snack", you can get rid of 3 kg within a month;
  • 665989708b86803e93005d217b2a82c6 stabilizes the human condition in diabetes mellitus - a large number of micro / macro elements helps reduce blood sugar;
  • restores hair health - improves their appearance, strengthens the roots, prevents physiological loss;
  • serves as an additional source of folic acid - it is necessary for every person, but especially in it women need during the planning of pregnancy and bearing a child.

In addition, lettuce is able to strengthen and restore the human immune system - this product is effectively consumed in diagnosed tuberculosis, severe inflammatory processes, infectious pathologies and in the recovery / rehabilitation period after treatment of any diseases.

Harm to lettuce - myth or reality

It would seem that it can be harmful in letuka?It turns out that this type of salad can have a negative effect on the body.And it is especially important to know about the possible consequences of eating the food in question for those who have a history of chronic diseases. Very careful should be those who are diagnosed with :

  • gastritis with increased acidity;
  • peptic ulcer of the stomach and duodenum;
  • chronic colitis;
  • chronic pyelonephritis;
  • nephrolithiasis;
  • cholelithiasis.

The fact is that there are oxalic acid in leaves of lettuce - it can cause deterioration of well-being.

Categorically it is contraindicated to introduce into the diet lettuce with :

  • gout;
  • enterocolitis;
  • colitis of different origin in an acute form of flow;
  • of nephrolithiasis in the acute stage.

Lettuce - how to choose and store

When buying lettuce, pay attention to the appearance of the leaves - they must have a bright color, do not have any stains and damage.If you choose a head of lettuce, then look at the density of the adherence of the leaves - ideally they should form a rather dense headband.If the choice fell on leaf lettuce, then buy only fresh - even slightly withered leaves lose up to 70% of their useful properties.

You can store both cabbage and leafy kind of lettuce in a refrigerator without packages, but in plastic containers.However, according to scientists and doctors, it is best to eat lettuce immediately after purchase - it is already stored in warehouses and bases, losing its useful properties.

Lettuce - use

Lettuce is not only eaten - it is done raw, to improve the taste, you can sprinkle leaves with lemon juice and add a small amount of olive oil.From the plant under consideration, juice is prepared - only dark green leaves are used for this, a beverage is prepared immediately before consumption, and to improve its taste qualities it is allowed to add carrot juice to it.


For medicinal purposes, you can use a decoction of lettuce seeds - 1 teaspoon of seeds per glass of water.This broth should be drunk to nursing women - it improves lactation, can be used to calm the nervous system - it acts relaxing, to strengthen the walls of blood vessels.

Juice made from lettuce can and should be wiped face - this tool has anti-inflammatory effect, helps to get rid of acne and other rashes.

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